The 2019 Crossfit Open is starting this week! Again this year our box will be joining thousands of others around the world for the OPEN. We will be hosting the OPEN WODs as our daily WODs on Friday each week and we encourage everyone to register. These WODs will be judged and you can measure yourself against others around you, friends in other gym, worldwide, or simply set a baseline for years to come. Head over to games.crossfit.com and get yourself registered. Find CF Arise and log yourself in! For those of you who are new, don't be intimidated- while it is not necessary to register, this is just another fun part of the CrossFit community!

Our February Athlete of the Month has a love for all things wine, and her husband, and cute little boy named Jack (her son). She has become very proficient over the years with her double unders and can frequently be seen on Sundays doing her favorite WOD, Annie. Please say hello to our February Athlete of the Month, Kaitlin Alayan.

When and where did you start Crossfitting? What made you want to start?

I think it was May of 2013. Yez started going while I was at work and eventually I had to see what all the fuss was about for myself.

2. Do you remember what you were thinking after your 1st WOD?

It was Karen!!! I remember being very unsure about my ability to walk down a flight of stairs the next day.

3. What do you like most about Crossfit?

The varied workouts and accountability. I’d never, in a trillion bazillion years, push myself as hard in a regular gym all by myself than I do here.

4. What are some of your Crossfit accomplishments of which you're most proud?

I guess doing a rope climb because I’m pretty wary of heights.

5. What is your favorite lift/movement? Least favorite?

Hm. It’s all so torturous, but I guess body weight movements are the least threatening to me. Up until a few months ago I would have said thrusters and wall balls are the worst, but that darned bike is the devil’s work.

6. Do you have a favorite WOD? Least Favorite?

Favorite - Maybe Annie because it’s fast-ish and not awful. I also sort of “like” Jerry, perhaps for opposite reasons.

Least - Karen because it just feels like punishment.

7. Do you have any Crossfit goals for this year?

String together some C2B. Become more efficient at movements I can already do.

8. Do you adhere to any form of daily/weekly diet regimen? If so what does your dream cheat meal/day look like?

I think Michael Pollan said it best: “Eat food, mostly plants, not too much.” It probably doesn’t need to be more complicated than that, but I do kind of casually track macros to help with the “not too much” part.

That said, I’ve been known to devour family sized bags of chips in a matter of minutes. And I’d probably never refuse a mozzarella stick.

9. How do you spend your time when you're away from CFA?

With my little family mostly! Also working at the winery. But I love to cook, read, grow flowers, and get to a yoga class when I can!

10. What is one fact that other CFA members may not know about you?

Ummmmm....I had the largest head in my 8th grade class? I don’t know. I’m not very mysterious.

11. Who is your favorite musical artist/band?

Grace Potter and the Nocturnals.

12. What impact has CFA and the CFA community had on your life, in and out of the gym?

When we moved here from Boston seven years ago, my biggest fear was leaving all our family and life long friends behind and not having a community. But by joining this gym we now have that in spades.

13. Do you have any motivational thoughts or suggestions for folks just getting started at CFA?

Show up, try to give it everything you have on that day, and just keep moving. Eventually you’ll be a fitter you.

This month's Athlete of the Month is Deidre Bass. She loves to work out and apparently loves the CFA community! Take a look and learn more about her this month.

1 When and where did you start Crossfitting? What made you want to start?

I started Crossfit in Chicago in 2013, just before I moved to California. Patrick had started working out at Crossfit Arise, and he told me to take an On Ramp course in Chicago before I moved out to Cali so I would be ready to jump right in when I moved. He told me I would love because it was fun and competitive! I was super nervous to do the On Ramp course, but I did it, loved it, and haven't looked back since.

2. Do you remember what you were thinking after your 1st WOD?

I don't really. Probably that I really liked it and that it was a good workout.

3. What do you like most about Crossfit?

The community to me is #1. Sometimes when I can't make it to the gym to work out, I just want to go for a few minutes just to say hi to everyone. We've made lifelong friends being a part of this community. Also, as most at the gym may know, I like that it's got a competitive component to it. I like to win!

4. What are some of your Crossfit accomplishments of which you're most proud?

I remember when I first learned how to do a kipping pull-up. I thought to myself, finally. Once you figure a certain movement out, it's an "ah ha" moment, and it's a good feeling. Dubs and handstand push ups were like that for me as well.

5. What is your favorite lift/movement? Least favorite?

Love those wall balls! I also like thrusters, cleans, and kettlebells. I'm not fond of anything with a bike or a rower.

6. Do you have a favorite WOD? Least Favorite? Favorite WODs are Karen and fran. Least Favorite is anything with a bike or a ton of push ups.

7. Do you have any Crossfit goals for this year?

It's on the board: bar muscle ups and handstand walks!

8. Do you adhere to any form of daily/weekly diet regimen? If so what does your dream cheat meal/day look like?

No diet. I eat pretty healthy, and I've been doing it for years and it works, so I'm not going to change it until I feel the need. After recently having another baby, I've been craving ice cream, but I don't eat it too often.

9. How do you spend your time when you're away from CFA?

I've got two kids, an almost 4 year old and a 6 month old. They keep me busy. In the spring and summer, I love to garden. It's peaceful and I love to eat all of the fresh food. I also play a lot of soccer when I'm not working out at CFA. If you don't see my name on the whiteboard, I probably played soccer that day.

10. What is one fact that other CFA members may not know about you? I have done a lot of schooling. I went to undergrad and grad school and got a Master's degree in Biomedical Engineering before I moved on to something else. I love math!

11. Who is your favorite musical artist/band?

Sting. His album Ten Summoners Tales was the first CD I ever bought when I was 12. I have since bought every other disc he has ever recorded, including Police albums. I've seen him in concert about 6 times. While vacationing in Sweden, I found out he happened to be playing in some remote area in the middle of the country. We drove out there to some mine turned amphitheater to see him perform. Greatest thing ever!

12. What impact has CFA and the CFA community had on your life, in and out of the gym?

I'd probably have no friends in California if it wasn't for CFA. I moved here, started at the gym, and everyone has truly become like family. Out of the gym we all enjoy the Sonoma County lifestyle together. In the gym we talk, joke, push each other in workouts, commiserate with each other about what's to come, and then high five each other after finish and can't breathe!

13. Do you have any motivational thoughts or suggestions for folks just getting started at CFA?

Do it!!!! You will love it. I consider myself a pretty decent athlete, but I was terrified to do the initial class. Everyone is. However, with an awesome gym like CFA, everyone is so welcoming and the coaches are accommodating with changing up movements for each person so they can be performed safely and at your skill level. Take it one day at a time, but be sure to get in the gym. Just start there!

Here is our November Athlete of the Month! She's one of the OG's of the gym. She always has a smile on her face and can be seen hanging out a lot with coach Dana! She's been making gains in the gym and is living a healthy lifestyle. Meet Becky Remy!

1. When and where did you start Crossfitting? What made you want to start?I made a major diet change in 2011 and was also looking for a way to get in better shape. I had been jogging, playing tennis, and going to a regular gym for exercise when an out-of-town acquaintance mentioned this awesome new thing called "Crossfit," I looked up the nearest one, found a Groupon for Crossfit Arise, and had my first class with Coach Dana on February 10, 2012. And I never left (and I eventually married Coach Dana)!2. Do you remember what you were thinking after your 1st WOD?It was heavily scaled, but I still thought it was tough, and just what I needed.

3. What do you like most about Crossfit?I like the structure; I need it. There are class times to pick from, a plan for each class, and a coach to guide you during the class. You don't just wander around waiting for a machine and hope for the best.I also like the people. Being here for almost seven years, I've seen many people come and go. The good ones tend to stick around and become like family.

4. What are some of your Crossfit accomplishments of which you're most proud?Figuring out kipping pullups and dubs made me pretty happy. I still need to work on them, but when my brain clicked and the movements made sense, it was a great feeling.

5. What is your favorite lift/movement? Least favorite?Burpees and thrusters are my favorite. There aren't too many advantages for short people in Crossfit, but I feel burpees might be one of them. And thrusters are a full-body workout, so they can really kick your butt. Oh, and air squats. I can do those all day!Least favorite would be the snatch. I can't seem to figure that one out after all these years.

6. Do you have a favorite WOD? Least Favorite?One of my favorite WODs is Filthy Fifty. Least favorite would probably be the Crossfit Open 15.5. I was pretty sure I was going to die after that one.

7. Do you have any Crossfit goals for this year?Keep improving, stay healthy, and maintain my current schedule. I'd also really like to be able to do pistols.

8. Do you adhere to any form of daily/weekly diet regimen? If so what does your dream cheat meal/day look like?I joined Coach Audrey's nutrition challenge this past July and started counting my macros and weighing my portions. The challenge was only for one month, but I've kept it up since then. I feel much better all around, and I think my workouts are improving.A cheat meal would involve ALL THE BREAD! And cheesecake, ice cream, and cookies. And since I'm dreaming, all of those things would be good for me.

9. How do you spend your time when you're away from CFA?Monday through Fridays are spent at W Real Estate where I am one of the transaction coordinators. Our team keeps track of all the documents when you buy or sell your home. I spend time with my crazy family, and I like to vacation with my husband whenever possible. I enjoy reading, but I have a hard time holding still long enough to read lately.

10. What is one fact that other CFA members may not know about you?I have a motorcycle license.

11. Who is your favorite musical artist/band?I'd say all-time favorite is UB40 from back in the day, but I listen to anything - except Jazz. My SiruisXM station of choice is Alt Nation. I saw the Steep Canyon Rangers in concert - they are pretty talented.

12. What impact has CFA and the CFA community had on your life, in and out of the gym?I feel healthier and stronger than I ever have, and proud of myself for sticking with it for so long. I have made quite a few great connections with people from CFA and hope we can keep growing our gym family.

13. Do you have any motivational thoughts or suggestions for folks just getting started at CFA?Just keep showing up and putting in the work. You will feel better, and be impressed at what your body and mind can do. And don't be ashamed to scale the movements!

Say hi to our October Athlete of the Month! Kristy Buren. She's been a member of CFA for over 4 years, and it shows. She's strong, fierce (just look at that picture below), and loves to work out. She may not have convinced her husband to become a member, but she decided to stick with us, and we are glad she did. Keep up the good work Kristy!

1 When and where did you start Crossfitting? What made you want to start?

I started Crossfit at Arise in the early part of 2014, I had a friend who would talk about all the things she did in Crossfit and it intrigued me. I was burnt out on treadmills and stairmasters at the the gym and wanted to try something new. I liked the idea of a prescribed workout that changed everyday.

2. Do you remember what you were thinking after your 1st WOD?

I made Neal go with me. I was nervous to start. It didn’t help that thrusters were the first moved I ever tried, but I left wanting to come back for more.

3. What do you like most about Crossfit?

I love the camaraderie. I like the verity of the workout and the constant challenge and I like that I still get sore.

4. What are some of your Crossfit accomplishments of which you're most proud?

I remember the first time I made it up the rope and the day I got doubleunders and most recently kipping pull-ups, I’m pretty sure I let everyone know how excited I was. It funny how accomplishing a new movement can make your day.

5. What is your favorite lift/movement? Least favorite?

I like rowing, deadlifts & kettlebells. I am pretty sure everyone would tell you I hate thrusters.

6. Do you have a favorite WOD? Least Favorite?

I don’t have a favorite WOD but Fran is definitely my nemesis.

7. Do you have any Crossfit goals for this year?

I am in better shape at 50 than I have ever been. My goal is to keep it up. I want to continue to push myself to get stronger and stay in shape.

8. Do you adhere to any form of daily/weekly diet regimen? If so what does your dream cheat meal/day look like?

I wish. This is definitely something I need to work on. I haven’t found the right fit yet. Everything in moderation.

9. How do you spend your time when you're away from CFA?

I love to travel and spend time with my family. I enjoy top down days and wine tasting.

10. What is one fact that other CFA members may not know about you?

I have gone skydiving twice. The first time I was 17 and I jumped by myself from 3000’. The second time we took my mom for her 50th birthday, it was a tandem jump from 10,000. I would definite like to do it again.

11. Who is your favorite musical artist/band?

Pink is definitely my favorite artist. I recently saw her in concert and I love her even more now. Her strength and tenacity inspire me.

12. What impact has CFA and the CFA community had on your life, in and out of the gym?

CFA is a family not just a gym. We support, encourage and push each other to be the best we can be. We support each other in and out of the gym.

13. Do you have any motivational thoughts or suggestions for folks just getting started at CFA?

Just do it! Oh wait that's already been taken. I go back to the fact that at 50 I am stronger and in better shape than was in my 20’s. If I can do it so can you.

Our September Athlete of the Month gets to the gym whenever she can (usually with kids in tow), likes to lift heavy, and is not necessarily a fan of her namesake WOD. We love her dedication to the sport and to the gym. Meet Karin Pruitt, our September Athlete of the Month.

1. When and where did you start Crossfitting? What made you want to start?After having Paige, I had pregnancy weight to lose and wanted something different than the Airport Club. I purchased a Groupon for Crossfit Arise and procrastinated until it nearly expired - I eventually started in September of 2012.

2. Do you remember what you were thinking after your 1st WOD?After having been in sports my entire life, I realized how out of shape I had gotten. Along with my inability to breathe though, I was super excited. Crossfit was the best of everything in exercise that I liked - Lifting heavy weights, different programing everyday, and cardio thrown into the mix.

3. What do you like most about Crossfit?Lifting Heavy Stuff, of course!

4. What are some of your Crossfit accomplishments of which you're most proud? I’m always proud when I can do a WOD without scaling….Though it doesn’t happen as often as I would like. I also am really happy when I’m injury-free enough to compete in the Crossfit Open. It’s motivating and exciting to see how you stack up against everyone else.

6. Do you have a favorite WOD? Least Favorite?My two favorite WOD’s are Cindy and Murph. Cindy is a mini Murph and even though I’m always working when Murph rolls around (I’ve only been able to do it once), I love the challenge. Least favorite WOD is probably my namesake…. I don’t like Karen. Not one bit!

7. Do you have any Crossfit goals for this year?My goals for the year are to hopefully get on a new work schedule so I can get to the box more often. With that said, the one Crossfit goal I’ve had since starting in 2012 is to be able to do muscle-ups. I would love to be able to get just one.

8. Do you adhere to any form of daily/weekly diet regimen? If so what does your dream cheat meal/day look like?My work-week meals almost always include some smoked salmon, with avocado, from Santa Rosa Seafood Company (A must try!!) or a Poke bowl. Dream cheat meal would include beer, loaded carbs (like pizza), and a chocolatey dessert.

9. How do you spend your time when you're away from CFA?Unfortunately, work demands a lot of it. When not working, I love watching and supporting my kick-butt ninja stars in their Taekwondo endeavors.

10. What is one fact that other CFA members may not know about you?Prior to my Law Enforcement career, I worked as a Certified Massage Therapist. I am also a Third Level Reiki Practitioner.

11. Who is your favorite musical artist/band?Hmmmm… Beastie Boys? Alice in Chains? Metallica? No way I could pick just one.

12. What impact has CFA and the CFA community had on your life, in and out of the gym?From Day 1, the coaches and community at CFA have always been amazing! From the welcoming you get each and every day to the support during workouts (no matter your experience or proficiency level), CFA is a great place to workout.

13. Do you have any motivational thoughts or suggestions for folks just getting started at CFA?Stick with it! Crossfit is designed to work for every person at any fitness level. And, the support you get from the community is like no other sport you know.to edit.

Summer is coming to and end, but it's still August, so here is this month's CFA Athlete of the Month. He's tall. He's lean. He's a 5 day a week Crossfitting machine. He's Cody Grosskopf.

​1. When and where did you start Crossfitting? What made you want to start? I started at CrossFit Arise.I left this off the form during sign up but I started due to lower back pain. After about 6 months of CrossFit, I have absolutely no lower back pain.

2. Do you remember what you were thinking after your 1st WOD? During my first WOD, I had a small ankle sprain during box jumps and I remember being angry that I would be out for a few weeks.

3. What do you like most about Crossfit? Waking up the next morning, especially weight lifting, I generally wake up before my alarm goes off feeling refreshed.

4. What are some of your Crossfit accomplishments of which you're most proud? Showing up 5 days a week.

6. Do you have a favorite WOD? Least Favorite? I can’t think of any by name but favorite would be anything that makes me feel like I can’t move the next day.

Least favorite would be that WOD where I hung on a bar for 4 or 5 minutes.

7. Do you have any Crossfit goals for this year? Feeling like I actually completed, with perfect form, one single WOD.

8. Do you adhere to any form of daily/weekly diet regimen? If so what does your dream cheat meal/day look like?No fancy diet regimen, just eat whatever is in front of me and I can’t seem to gain any weight, stuck at 195 for years now.

9. How do you spend your time when you're away from CFA? Chasing around my 3 beautiful little girls.

10. What is one fact that other CFA members may not know about you? Hmm...I can move my ears. Not very exciting, but I spent all of my 8th grade Science class asking the kid next to me “are my ears moving?”. So I got that going for, which is nice.

11. Who is your favorite musical artist/band?Rage Against the Machine, but generally, settle for anything with a distorted guitar and yelling.

12. What impact has CFA and the CFA community had on your life, in and out of the gym? Overall I enjoy a more active lifestyle. As I said in question 1, I had very bad lower back pain, most likely from being inactive and sitting at a computer 8+ hours a day.

The community has been great to push me in workouts where I feel like I would like to give up. Thinking about catching Yez on a run always keeps me going.

13. Do you have any motivational thoughts or suggestions for folks just getting started at CFA? Just keep moving, maybe a few expletives I will leave out!

Our May Athlete of the Month is consistent and diligent, and we can all learn from his regular post workout stretching habit. "The turtle outlives the rabbit". Learn a little more about Greg Wachalter:

1. When and where did you start Crossfitting? What made you want to start?I started Crossfit January of '16 in Napa at a place called Franco Fitness. It was the start of the new year and you know how it goes, new year new me. So my girlfriend and I tried it out and we began to enjoy ourselves.

2. Do you remember what you were thinking after your 1st WOD?No not really, but I couldn't imagine it being nice.

3. What do you like most about Crossfit?I like that Crossfit gets you way out of your comfort zone. It pushes you to limits that you had no idea existed and gets you thinking; How far can I actually go? How weak is my mind? How strong is my body?

4. What are some of your Crossfit accomplishments of which you're most proud?Getting 12 bar muscle-ups in my first Open, having just learned them 15 minutes beforehand

5. What is your favorite lift/movement? Least favorite?I enjoy kettlebell work, not only swings but cleans, presses, high pulls etc..Least favorite...anything with a dumbell.

6. Do you have a favorite WOD? Least Favorite?I always love a good chipper. The ones where pace, fatigue and technique all come into play for a grueling half hour. Least favorites...the monotonous quick workouts.

7. Do you have any Crossfit goals for this year?Some mini goals, but overall just getting smarter and smoother with my movements and transitions. 8. Do you adhere to any form of daily/weekly diet regimen? If so what does your dream cheat meal/day look like?Yea I try to eat the best I can. I believe balance is important though, it keeps things interesting. My dream cheat meal would probalby be ice cream.. for breakfast, lunch and dinner.

9. How do you spend your time when you're away from CFA?I work as a cellar hand for a winery in Dry Creek Valley, so during certain times of the year, my time is pretty much consumed by work. Other than that, my Fiance and I enjoy taking bike rides through our town of Calistoga, golfing, and most importantly, enjoying good food and wine.

10. What is one fact that other CFA members may not know about you?I'm born and raised in New York. I moved out here 4 years ago to become immersed in the wine industry.

11. Who is your favorite musical artist/band?Depends on the day, could be anyone from Snoop and Dre to The Black Keys to Otis Redding.

12. What impact has CFA and the CFA community had on your life, in and out of the gym?Crossfit has improved my work life dramatically. My job is very labor intensive so having proper strength and technique throughout the day makes life much easier.

13. Do you have any motivational thoughts or suggestions for folks just getting started at CFA?My first Crossfit coach Nacho Franco would always say "slow and strong...the turtle outlives the rabbit." That voice always sticks with me when things start to get out of hand.

And for people just getting started, in my case I believe the most important thing is technique tied with a proper warmup/cool down that gets your body where it needs to be to avoid any injury.

To pre order shirts, please email gender, style (women only tank or T-shirt) and sizing to cfarise@gmail.com by Monday, 5/7/18, at 11 am. $25.Mock up is below and here are links to exacts shirts we'll be using:Men's T-shirt Hyperlink is flawed. Color is Heather Lieutenant. American Made!Women's T-shirt Color is Military Green​Women's TankColor is Military GreenThose pages all have sizing charts if needed.

​This month's Crossfit Arise Athlete of the Month has been with us for 5 years and she's making progress everyday. Chest to bar pull ups in the open? Yes, this girl, Angela Grenier!

1. When and where did you start Crossfitting? What made you want to start? I started crossfit at Arise 5 years ago. I started when Cooper was 12 weeks old. I wanted get back in shape after having two babies (21 months a part...crazy!) I wanted to make the commitment to myself to be healthy.

2. Do you remember what you were thinking after your 1st WOD?

I don’t think I’ll be able to walk tomorrow!

3. What do you like most about Crossfit?

I LOVE our crossfit community here at Arise, I’m inspired daily by all the athletes. I also like that it pushes me out of my comfort zone and I’m able to do things I never would have attempted in a regular gym on my own.

4. What are some of your Crossfit accomplishments of which you're most proud?There’s so many! Pull ups, PR on my clean in the open, finally being able to sting some dubs together 5. What is your favorite lift/movement? Least favorite?I don’t know that I have a favorite definitely have a least favorite...wallballs!

6. Do you have a favorite WOD? Least Favorite?

Favorite wod MurphLeast favorite Karen

7. Do you have any Crossfit goals for this year?Better at dubs and to get over my fear of rope climbs and handstands and faster/better at rowing

8. Do you adhere to any form of daily/weekly diet regimen? If so what does your dream cheat meal/day look like?I try and follow RP as much as I canCheat day...breakfast-donuts lunch- tacos dinner pizza dessert ice cream sundae 9. How do you spend your time when you're away from CFA?

When I’m not at CFA I’m with my family

10. What is one fact that other CFA members may not know about you?

I can’t hear, really if you ever say something and I don’t respond it’s not because I’m ignoring you, I really didn’t hear you. I have hearing aids but don’t wear them to the gym

11. Who is your favorite musical artist/band?

Kenny Chesney

12. What impact has CFA and the CFA community had on your life, in and out of the gym?

I look forward to going to the gym everyday because I get to workout with all of you. It’s such a positive environment and we’re all working towards a common goal..stronger, faster, better for ourselves. I also love that my kids are inspired by all of us, they both can’t wait to grow up and be able to do Murph with us.

13. Do you have any motivational thoughts or suggestions for folks just getting started at CFA?

Don’t give up or be intimidated we were all new once, keep coming back! And there’s nothing wrong with scaling a wod.